A healthy pudding recipe, high in protein and nutrients
Containing more calcium than a glass of milk, and high in antioxidants, chia seeds are quickly becoming one of the most popular superfoods on the market today. This product may be small, but it is one of the highest plant-based sources of Omega-3 and protein around.
“Chia,” meaning strength in Mayan, is rich in fiber and high in vitamins and minerals such as potassium and magnesium.
[trx_infobox style=”regular” closeable=”no” icon=”icon-food-light” color=”#000000″ bg_color=”#E0E0E0″ top=”inherit” bottom=”inherit” left=”inherit” right=”inherit”]One ounce, or 28 grams, of chia seeds contain:
137 calories
4.4 grams of protein
10.6 grams of fiber
177 milligrams of calcium
265 milligrams of phosphorus
[/trx_infobox]As a popular superfood, chia seeds can absorb up to 10 times their own weight in water, making you feel fuller for longer and helping to control sugar cravings.
These nutrient-dense seeds also:
- Promote healthy skin
- Reduce signs of aging
- Support digestive health
- Build strong bones and muscles
Originally found in South America, chia seeds have actually been around for centuries and were first used by Aztec warriors to provide extra energy and enhance endurance. Some even referred to the small seeds as “runners’ food” because of their ability to fuel athletes and provide sustained energy. Ultra-marathoner Wayne Coates says that he keeps chia seeds in a film canister and carries them with him to fuel his 100-mile-long runs.
With their mild and nutty flavour, chia seeds are easy to sprinkle on top of any recipe for a little extra power boost. They can also make a great on-the-go breakfast, perfect for students in a rush to get to those early morning 8:30 a.m. classes.
If you’re looking for other ways to incorporate chia seeds into your diet, consider sprinkling them on your cereal, yogurt, or salad (just make sure they’ve been soaked in some dressing first). The seeds can even be ground up into flour for baked goods and made into protein-packed snacks like pancakes, bread, and muffins.
One of the easiest and simplest ways to incorporate this nutritious superfood into your diet is to make the popular chia seed pudding. This foolproof, protein-packed breakfast is simple and easy to make.
Chia seed pudding recipe
INGREDIENTS
- 2 tablespoons of chia seeds
- ½ cup almond milk (or other plant-based milk)
- 2 tablespoons of maple syrup
- ¼ teaspoon of vanilla extract
VARIATIONS
- Chocolate chia seed pudding: add 2 teaspoons of cocoa powder
- Matcha chia seed pudding: add 1 teaspoon of matcha powder
- Chai chia seed pudding: add ¼ teaspoon of ground cinnamon, ¼ teaspoon of ground cardamom
DIRECTIONS
- Mix all ingredients evenly together, cover, and set aside in the fridge.
- Let the mixture sit overnight, or for at least five hours.
- Once ready, stir or blend the pudding mixture together for a smoother consistency.
- Finally, add desired toppings such as yogurt, berries, or granola.
Photo by Madigan Cotterill